"The update information is outdated." error

The update information is outdated. This may be caused by network problems or by a repository that is no longer available. Please update manually by clicking on this icon and then selecting 'Check for updates' and check if some of the listed repositories fail."

I click show updates and then it opens the update manager and i click check. When it checks for anything it says

I already uninstalled Freedink from the software center and deleted the folder by searching "freedink" and deleting "gnu_freedink-v1_08_20101114" but it its still there after a while it goes away but then comes back.. Anybody know how to fix this?